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Cook Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:20 minsAdditional Time:10 minsTotal Time:30 minsServings:4Yield:4 servings
Cook Time:20 mins
Cook Time:
20 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:30 mins
Total Time:
30 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½cuppanko breadcrumbs⅓cupgrated Parmesan cheese¼cupall-purpose flour1largeegg, lightly beaten1 ¼poundscod (see Tips), cut into 4 portions½teaspoonground pepper, divided¼teaspoonsaltOlive oil or avocado oil cooking spray (see Tips)¼cupnonfat plain Greek yogurt¼cupmayonnaise2tablespoonsfinely chopped cornichons or dill pickles1tablespoonminced shallotLemon wedges for servingChopped fresh parsley for garnish
Cook Mode(Keep screen awake)
Ingredients
½cuppanko breadcrumbs
⅓cupgrated Parmesan cheese
¼cupall-purpose flour
1largeegg, lightly beaten
1 ¼poundscod (see Tips), cut into 4 portions
½teaspoonground pepper, divided
¼teaspoonsalt
Olive oil or avocado oil cooking spray (see Tips)
¼cupnonfat plain Greek yogurt
¼cupmayonnaise
2tablespoonsfinely chopped cornichons or dill pickles
1tablespoonminced shallot
Lemon wedges for serving
Chopped fresh parsley for garnish
DirectionsPlace a wire rack on a rimmed baking sheet in the oven; preheat to 450 degrees F.Combine panko and Parmesan in a shallow dish. Place flour and egg in 2 separate shallow dishes. Sprinkle cod with 1/4 teaspoon each pepper and salt. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat the top of each portion with cooking spray.Remove the pan from the oven. Place the cod, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake the fish until golden brown, 10 to 14 minutes.Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and the remaining 1/4 teaspoon pepper in a small bowl.Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.TipsOur favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.Heart-healthy avocado oil has a subtle buttery flavor. It’s great for high-heat cooking, like oven-frying and sautéing, and tasty in salad dressings–and we love the convenience of it in a spray bottle.Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.Originally appeared: EatingWell Magazine, November/December 2015
Directions
Place a wire rack on a rimmed baking sheet in the oven; preheat to 450 degrees F.Combine panko and Parmesan in a shallow dish. Place flour and egg in 2 separate shallow dishes. Sprinkle cod with 1/4 teaspoon each pepper and salt. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat the top of each portion with cooking spray.Remove the pan from the oven. Place the cod, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake the fish until golden brown, 10 to 14 minutes.Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and the remaining 1/4 teaspoon pepper in a small bowl.Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.TipsOur favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.Heart-healthy avocado oil has a subtle buttery flavor. It’s great for high-heat cooking, like oven-frying and sautéing, and tasty in salad dressings–and we love the convenience of it in a spray bottle.Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Place a wire rack on a rimmed baking sheet in the oven; preheat to 450 degrees F.
Combine panko and Parmesan in a shallow dish. Place flour and egg in 2 separate shallow dishes. Sprinkle cod with 1/4 teaspoon each pepper and salt. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat the top of each portion with cooking spray.
Remove the pan from the oven. Place the cod, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake the fish until golden brown, 10 to 14 minutes.
Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and the remaining 1/4 teaspoon pepper in a small bowl.
Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.
Tips
Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.
Heart-healthy avocado oil has a subtle buttery flavor. It’s great for high-heat cooking, like oven-frying and sautéing, and tasty in salad dressings–and we love the convenience of it in a spray bottle.
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Originally appeared: EatingWell Magazine, November/December 2015
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Nutrition Facts(per serving)253Calories9gFat16gCarbs25gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
